Burpee intervals
Do 30 seconds of burpees followed by 30 seconds of rest. Repeat for a total of 10 rounds.
Mountain climber circuits
Do 20 seconds of mountain climbers, 10 seconds of rest, 20 seconds of jumping jacks, 10 seconds of rest, and 20 seconds of high knees. Repeat for a total of 4 rounds.
Full-body AMRAP
Set a timer for 15 minutes and do as many rounds as possible of 10 burpees, 15 air squats, and 20 jumping jacks. Rest as needed.
Jump rope Tabata
Do 20 seconds of jump rope followed by 10 seconds of rest, for a total of 8 rounds.
Squat and lunge pyramid
Do 10 squats, 10 alternating lunges, 20 squats, 20 alternating lunges, 30 squats, 30 alternating lunges, and then work your way back down the pyramid.
Wall sit and push-up ladder
Start with a 30-second wall sit, then do 1 push-up. Rest for 30 seconds, then do a 45-second wall sit and 2 push-ups. Continue to increase the wall sit time by 15 seconds and the push-up reps by 1 until you reach 1 minute of wall sit and 10 push-ups.
Cardio kickboxing intervals
Do 30 seconds of high knees, 30 seconds of punching or kicking, and 30 seconds of rest. Repeat for a total of 8 rounds.
NOTE: Remember to warm up before starting the workout and cool down afterwards, and to listen to your body and rest when needed. Start with shorter workouts and gradually increase the intensity and duration over time.
